Warm Up
3 rounds
1 min rowing
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + PAUSE OHS 4x5+5reps@60-65-70-70% of 1rm snatch
rest 2-3 min bwn sets
4x superset
perform 15/12 calories mod/fast pace rowing and then
Thruster from ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-60-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon (80-85% effort)
8 min amrap of
50/40 calories of rowing @mod/fast pace
then remaining time
12 push ups or handstand push ups
12 toes to bars

rest 2 min

8 min amrap of
50/40 calories of rowing @mod/fast pace
then remaining time
8 bar facing or lateral burpee over bar
8 ohs @42.5/30kg

masters 45+/scaled can go 10+10 reps and 25/35kg on second piece.